Chickpeas: A nutritious choice for the family

By CASEY SEIDENBERG, Special to the Washington Post

Wednesday, January 30, 2013

I’ve always thought of my husband as a Midwestern meat-and-potatoes kind of guy, him being from Minnesota and all, and imagined myself as the spice-loving, healthy vegetarian. But I realized the other day that his favorite meal is meat-free and probably one of the spiciest, most healthful dinners I regularly put on the table: chickpea curry over brown rice.

We have been eating a lot of chickpeas lately. This passion began when we returned from Istanbul having devoured the most delicious chickpea dishes on the planet. The hummus there is silky and smooth and worth licking up. The lemon chickpea soups are refreshing and flavorful. I could go on.

All three of my children like chickpeas. As any parent can appreciate, unearthing a healthful food that pleases everyone is a big boon, so we embrace the chickpea. Hummus is a staple; we make it most weeks. Roasted chickpeas with sea salt and an array of spices are an easy snack. When I am stuck without a dinner plan, a can of chickpeas tossed with olive oil, chopped scallions and sea salt makes a great, protein-rich side dish to anything. Chickpeas lose some of their nutritional value when canned, so if you have the time, soak the dried beans overnight and then simmer for two to three hours.

A few facts about this legume:• Chickpeas are high in fiber, iron, vitamins and antioxidants.

• 20 percent of the legume is protein, a percentage comparable to meat’s.

• The Latin name for the word chickpea means “small ram” because the legume somewhat resembles a ram’s head. Other names include garbanzo bean and Egyptian pea.

• A Chinese company is attempting to patent chickpea extract as a diabetes medicine because it is shown to lower triglycerides and cholesterol, improve insulin sensitivity and regulate blood sugar.

• In some cultures, dried chickpeas are ground as coffee because they have a similarly nutty flavor.

I told my boys that chickpeas are eaten as dessert in some countries, which is true, but they didn’t take the bait. Maybe your kids will?

Chickpea curry4-6 servings 2 tbs grapeseed oil

1½ cups thinly cut onion wedges

3 cloves garlic, minced 3 tbs peeled, grated ginger root

¾ tsp cumin seed 2 cups fresh or canned tomatoes, with their juices

2 tesp garam masala½ tsp ground turmeric

½ tsp ground coriander 1 tsp sea salt, plus more as needed

2 cups water 2 cups cubed Yukon Gold potatoes (1/2-inch cubes)

5 cups cooked, drained chickpeas (from three 15.5-ounce cans)

2 tbs lime juice¼ cup chopped cilantro (optional)

Heat a large saucepan over medium-high heat and add the oil. Once the oil is hot, add the onion, garlic and ginger, and cook until the garlic starts to brown, 1 to 2 minutes, stirring frequently.